Dynamic Warm up

• 10- 20 minutes– May be dependent on:

• the age of the athlete• current physical condition and prior exercise experience

• Prepares the body for the demands of a work out or practice– Increases heart rate, respiratory rate and blood flow

to the muscles– Increases core body temperature– Enhances muscle elasticity

Dynamic Warm Up

• Warm up with exercises for both the upper and lower extremities

• Progress from low to a higher intensity• Include all planes of motion

– Start in the sagittal plane and progress to multidirectional movements

Dynamic Warm Up

• THE ATHLETE SHOULD FEEL LIKE THEY ARE WARMED UP

• SHOULD BREAK A SWEAT WITH A DYNAMIC WARM-UP

Dynamic Warm Up

• The following includes several different exercises that can be utilized during the dynamic warm up

• Remember to progress accordingly

Dynamic Warm Up

• Slow jog• 30’ x 2

Dynamic Warm Up

• Walk on toes• 30’ x 2• Works on ankle

motion, strengthening the gastrocnemius, and working on balance

Dynamic Warm Up• Arm swing• Works on running form• Start at slow speed and

increase• Work through shoulder

range of motion, maintaining a 90 degree angle at the elbow

• Cues: chin to wallet• 10-15 seconds

Dynamic Warm up

• Arm hugs• Works on shoulder

range of motion• Start at a slow speed

then increase• Slowly increase the

range of motion• 10-15 sec in each

direction

Dynamic Warm Up• Arm circles(windmills)• Works onsShoulder

range of motion• Start with small

circles and increase the range

• Work in both directions

• 10-15 sec x 2 each direction

Dynamic Warm Up• Straight leg kicks• Hamstrings, hip flexion, core

stability• Stand tall, kick leg up in front• keep the knee straight and

dorsiflex the ankle• Reach for the toes • Alternate legs while walking

forward• Avoid slouching forward when

reaching for the toes• Maintain alignment of stance

leg• 30’ x 2

Dynamic Warm Up• Leg swings• Can be performed

front/back and side• Hip range of motion• Hold onto something for

support• Maintain control of the

limb• Avoid excessive forward

trunk flexion and lumbar lordosis

• 15 sec

Dynamic Warm Up• “Open and close the gait”• Hip motion, balance• March leg up in front and

then abduct hip• Keep ankle dorsiflexed• Leg back to midline • Step forward and switch

extremities• Avoid excessive trunk

lean• Maintain alignment of

stance leg• 30’ x 2

Dynamic Warm Up• High knee walk• Hip flexion, sprinting

component• Walking forward lift the knee

as high as possible• Ankle is dorsiflexed• Upper extremities, proper

running form• Verbal cue: to step over tall

object• Can incorporate a hug around

the leg, just below the knee• Maintain alignment of stance

leg• 30’ x2

Dynamic Warm Up

• Butt kickers• Kick leg up so that

foot approaches butt while jogging forward

• Hamstrings• Maintain alignment of

stance leg• 30’ x 2

Dynamic Warm Up

• Hip internal rotation• Kick feet out to the

side, alternating legs• Hand touches foot• Avoid excessive trunk

rotation• 30’ x 2

Dynamic Warm Up

• Hip external rotation• Kick legs across body

with a “skipping” type motion

• Hand touches opposite foot

• Avoid excessive trunk rotation

• 30’ x 2

Dynamic Warm Up

• High knee while jogging laterally

• Higher level activity• Maintain ankle

dorsiflexion, upright trunk, and proper running form for arms

• 30’ x 2

Dynamic Warm Up

• Ankle flips• Up on toes, knees

straight, jogging motion

• Push off through the feet while moving forward

• 30’ x 2

Dynamic Warm Up• Lunge walk• Moving forward or

backward• Slowly lowering into

lunge position• Maintain upright trunk

and lower extremity alignment, thigh parallel with floor, knee should not advance beyond toes

• Can add trunk rotation • 30’ x 2

Dynamic Warm Up• Inverted hamstring• Works on hamstrings,

gluts, balance, and core strength

• While moving backwards, reach down towards the floor lift leg back keeping knee and back straight

• 30’ x 2

Dynamic Warm Up

• Back pedal run• Maintaining good

running form• More advance• Slightly flexed forward

at the hip

Dynamic Warm Up• Inch worm• Works on hamstrings,

shoulder, and core strength

• Start in push up position with chest on ground, pike up walking feet up towards hands, keep feet flat on the ground, then walk hands out

• 5 x

Dynamic Warm Up

• Rapid response• Tapping feet and

pumping arms quickly• Small excursions• 10 sec intervals

Dynamic Warm Up

• Progress rapid response with front, side, back, or diagonal foot taps

• 10 sec intervals

Dynamic Warm Up

• Add reactive running upon coaches cue